High protein breakfast--no eggs or dairy
no1racefan1
Posts: 277 Member
I do better throughout the rest of the day if I start my day out with protein at breakfast. I recently found out through testing that I am sensitive to eggs and dairy, so I have struggled to find alternative protein sources for breakfast. Looking for suggestions that are easy to prepare.
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Replies
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Tofu scramble reheats really well, great foundation for breakfast burritos.
I'm a big fan of beans for breakfast too. It sounds weird at first, but once I got used to it I was hooked. Here is a favorite morning bean recipe (although you can eat any kind of beans for breakfast): https://cadryskitchen.com/2018/01/26/gentle-morning-kitchari/3 -
Protein enriched cereal1
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Chia pudding with coconut milk is a new one I've added to my collection. High protein and fiber. Make it the night before so no work in the morning.1
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Meat/fish/beans + grains.4
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Sometimes I like a hamburger patty on whole grain toast for breakfast.4
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I often eat black beans with quinoa and spinach for breakfast. Sautee the spinach then add in the cooked quinoa and black beans and season with nutritional yeast.
Depends what you mean by high protein. Are you vegetarian? I am so I can get the protein struggle, but if you eat meat then why not just have that for breakfast protein?3 -
I had a pork chop for breakfast this morning. 47g of protein.6
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I do eat meat but I get bored. I typically will have a sausage patty or venison steak for breakfast, and follow that up with some almondmilk yogurt with fruit for a morning snack. I guess I'm looking for more ways of incorporating protein to provide more variety. I don't subscribe to the idea that there are only certain foods to eat for breakfast, so all of these ideas are great!
I'm not a huge fan of beans but have been trying to like them more...
I've never tried chia pudding, or anything chia. The texture weirds me out.
Maybe I should have led with, I am very picky
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no1racefan1 wrote: »I do eat meat but I get bored. I typically will have a sausage patty or venison steak for breakfast, and follow that up with some almondmilk yogurt with fruit for a morning snack. I guess I'm looking for more ways of incorporating protein to provide more variety. I don't subscribe to the idea that there are only certain foods to eat for breakfast, so all of these ideas are great!
I'm not a huge fan of beans but have been trying to like them more...
I've never tried chia pudding, or anything chia. The texture weirds me out.
Maybe I should have led with, I am very picky
Plant based protein shake?1 -
Bran bread with greek yogurt and peanut butter3
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I like a smoked mackerel or haddock fillet with a little wholegrain rice and a handful of asparagus. Beans on toast with tomato and mushrooms is nice, and I occasionally have a sausage, a bacon rasher, mushrooms, tomato and asparagus when I'm in the mood for a 'half English' breakfast. I have eggs with mine, but obviously they can be omitted without any fuss.1
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powdered p-nut butter, high fiber oat bran cereal, vanilla pea protein powder.2
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Chia pudding with coconut milk is a new one I've added to my collection. High protein and fiber. Make it the night before so no work in the morning.
How much chia seeds are you using? Since 1 T seeds = 2 g of protein, I can't fathom a recipe that would equal high protein.
Coconut milk is a better source of fat than protein, but I will note that for the brand I have in front of me, 1/3 C has 140 calories, 14 g fat, and 1 g protein.1 -
no1racefan1 wrote: »I do better throughout the rest of the day if I start my day out with protein at breakfast. I recently found out through testing that I am sensitive to eggs and dairy, so I have struggled to find alternative protein sources for breakfast. Looking for suggestions that are easy to prepare.
Are you also sensitive to whey? Some people with dairy issues are fine with whey based protein powder. If that's ok with you, I'd add some fat and fiber and make a smoothie.
If not, you could do the same with vegan protein powder, but IMO these are less palatable.0 -
My go to breakfast is a smoothie. Plant based protein powder, coconut milk, small frozen banana and a tablespoon of peanut butter. About 30g of protein and this keeps me satisfied until lunch at 12pm.2
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kshama2001 wrote: »Chia pudding with coconut milk is a new one I've added to my collection. High protein and fiber. Make it the night before so no work in the morning.
How much chia seeds are you using? Since 1 T seeds = 2 g of protein, I can't fathom a recipe that would equal high protein.
Coconut milk is a better source of fat than protein, but I will note that for the brand I have in front of me, 1/3 C has 140 calories, 14 g fat, and 1 g protein.
I add 2 Tbsp, but I forgot to mention I also add some vanilla whey to mine. And I'm using the carton not canned coconut milk. Not to say that would impart any protein, however the OP mentioned no dairy. I'm nut free so I don't use the other alternative milks.0 -
I often eat beef jerky and a protein bar.
20g of protein in the bar and another 14g in the jerky.
I also like to eat a veggie burger with 3oz of chicken on the side.
You could do oatmeal with protein powder mixed in, topped with soy yogurt.1 -
Steak. Ceviche. Bacon1
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Protein bar. Cereal with protein milk (like vanilla flavored powder in milk)0
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Tuna or smoked salmon and veggies1
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Whenever I do a cooked breakfast there's always loads of protein in that! Tofu scramble, beans and sausages are the main sources.
If you want something quicker, oats will have a decent amount, with a plant based milk instead of dairy. Soy has the highest protein, typically the other "milks" don't have a lot, but you'll still get protein in the oats.
Or protein enriched cereal. I know weetabix do a chocolate protein crunch and there's no dairy in that (at least there wasn't last I looked!) and I'm pretty sure they do a regular protein enriched weetabix too, although I don't know the ingredients of that.
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I recently found a protein shake called Premier Protein at sams club! They have different flavors and they only have 1 gram of sugar for the entire container. I use it as a creamer for my coffee in the morning . I think it has around 30grams of protein per container. You can also put it in overnight oatmeal. I put my oats in a mason jar with half chocolate premier protein in the fridge overnight and it’s perfect in the morning.1
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1. One of my go-to breakfasts is to make 'cakes or waffles with a ~1:1 mix of protein powder and a complete ("just add water") pancake mix. I typically use whey protein and Kodiak Power Cakes mix (which probably has egg and dairy), but I'm sure you can find an allergen-free mix and use a plant-based protein powder (look for powders that are mixes of different plant sources, e.g. rice and pea, as they tend to cook/bake better). Play around with the ratio to get the consistency that you like. Top with fruit, low-cal syrup, or nut butter!
2. Add a scoop of plant-based protein powders to your oatmeal (usually best added AFTER cooking the oats).
3. A good overnight oats recipe:- 1/4 cup oats
- 1/4 cup plant-based protein powder (base flavor will determine the overall flavor, vanilla is a good blank slate)
- 1 tsp chia seeds
- 1/2 cup water or non-dairy milk of choice, or to desired consistency (it'll thicken up a bit overnight)
- (Optional, replace 1/4 cup of water with a non-dairy yogurt or applesauce, etc.)
- Sweetener, as desired
Toss in whatever add-ins you like to flavor it up:- Instant coffee & cocoa powder (mocha!)
- Cocoa powder & shredded coconut
- Raisins, walnuts, shredded carrot, & cinnamon (carrot cake!)
- Ground ginger, cinnamon, & molasses (gingerbread!)
- Diced apple* & cinnamon
- Sliced banana* & peanut butter or peanut powder
4. Sweet potato "toast": Slice sweet potatoes ~1/4 inch thick and broil or toss them in the toaster for a few cycles (lots of YouTube videos), and top with just about anything: smoked salmon & dairy free cream cheese, avocado & chicken breast, nut butter, etc.2 -
My go-to high protein breakfast is a smoothie made with Vega Coconut Almond protein powder, cashew milk or a splash of full fat coconut milk, frozen banana, spinach, turmeric and ice. So yummy and I find it very satisfying.0
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I've got nothing new to add but want to thank everyone who came before me for the awesome new ideas!2
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erikfarrar wrote: »1. One of my go-to breakfasts is to make 'cakes or waffles with a ~1:1 mix of protein powder and a complete ("just add water") pancake mix. I typically use whey protein and Kodiak Power Cakes mix (which probably has egg and dairy), but I'm sure you can find an allergen-free mix and use a plant-based protein powder (look for powders that are mixes of different plant sources, e.g. rice and pea, as they tend to cook/bake better). Play around with the ratio to get the consistency that you like. Top with fruit, low-cal syrup, or nut butter!
2. Add a scoop of plant-based protein powders to your oatmeal (usually best added AFTER cooking the oats).
3. A good overnight oats recipe:- 1/4 cup oats
- 1/4 cup plant-based protein powder (base flavor will determine the overall flavor, vanilla is a good blank slate)
- 1 tsp chia seeds
- 1/2 cup water or non-dairy milk of choice, or to desired consistency (it'll thicken up a bit overnight)
- (Optional, replace 1/4 cup of water with a non-dairy yogurt or applesauce, etc.)
- Sweetener, as desired
Toss in whatever add-ins you like to flavor it up:- Instant coffee & cocoa powder (mocha!)
- Cocoa powder & shredded coconut
- Raisins, walnuts, shredded carrot, & cinnamon (carrot cake!)
- Ground ginger, cinnamon, & molasses (gingerbread!)
- Diced apple* & cinnamon
- Sliced banana* & peanut butter or peanut powder
4. Sweet potato "toast": Slice sweet potatoes ~1/4 inch thick and broil or toss them in the toaster for a few cycles (lots of YouTube videos), and top with just about anything: smoked salmon & dairy free cream cheese, avocado & chicken breast, nut butter, etc.
I'm really digging all of these ideas! I love pancakes and miss having them. I'll have to look for an egg/dairy free variety.
Also never heard of the sweet potato idea but I'm definitely going to try it!0 -
Chicken breast with nonfat refried beans
High protein waffles (substitute ground flax seed for egg; add protein powder) as a treat?
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Easy Peanut Butter Protein Bars --- no-bake and only four ingredients. A great source of protein!
Servings: 12 bars Calories: 249
Ingredients
1 cup natural peanut butter
3/4 cup honey
1 1/2 cups quick oats (not instant)
1 cup vanilla protein powder
Instructions
Line a 9x9-inch or 7x11-in pan with parchment or wax paper.
In a medium microwave-safe bowl, heat the peanut butter and honey on high for 30 seconds. Stir. Place bowl back in the microwave and heat for another 30 seconds. Stir again. Mix in the oats and protein powder until combined. Immediately spread evenly into the prepared pan.
Refrigerate, uncovered, for 1 hour. Remove from the fridge and cut into 12 bars. Cover and store on the counter at room temperature for up to 1 week. (I just store mine in the same pan with a lid.)
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Steak and a side salad. There is no rule that states that only certain foods or dishes can be eaten for specific meals.1
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